-Warm Up-


AmRaP 5


30 jumping jacks 

10 push ups 

30 mountain climbers 

10 lunges 



-Strength/Skill- 


20 minute cap

 

10-9-8-7-6-5-4-3-2-1

Bench Press (Bodyweight)


*Work in teams of 3 changing weights as needed. 


Rest as needed b/t sets.


-WOD-



 For time: 16 minute cap 


20-40-60-40-20

Cals assault bike


10-20-40-20-10

Toes to Bar